The Perfect 10 Schedule

If you read my blog from yesterday, then you know that I have had to change my training cycle because of injuries.  Again, I have to thank Bart Yasso for his assistance with this since without his help I would be trying to figure it out on my own …

By the way, if you want to read an inspirational book read “My Life on the Run” by Bart Yasso.  And if you want to read a book that has a lot of short stories, and will crack you up (if you are a Triathlete, or if you are the spouse or partner of a triathlete) then get the book “Sex, Lies and Triathlon” by Leib Dodell.

Anyway … back to the program.

The Perfect 10 is broken up into three cycles.  You start with Cycle 1, then do Cycle 2, and then Cycle 3.  You start this program again, and you do each cycle a total of three times.  After you have completed the 3rd Cycle the third time, then do Cycle 4, which is the taper leading up to the event.

The bike is broken up into two different sessions.  I always do one session as an Interval/Speed session, and the next session is a longer ride that is typically 2+ hours.  During that ride, I work on my cadence and try to make sure that I maintain my 90 rpms on the bike.

Examples of my bike workouts are as follows:

Bike Workout #1:

Two hour ride – (Relaxed ride)

  • Warm up spin 15 minutes
  • Light tempo pace (maintain 90 rpms)
  • Cool down 15 minutes

Bike Workout #2:

Intervals

  • Warm up spin 15 minutes
  • 6X4 min (Big Gear, Hard pace) with 1 min recovery (small gear, recovery pace)
  • Cool down 15 minutes

The swim, as well, is broken up into two different sessions as well.  Examples of my swim workouts are as follows:

Swim Workout #1:

Warm up for 500 yards (easy swim, easy kick, easy stroke anything other than freestyle):

  • Swim 100 yards
  • Kick 100 yards with a board
  • Stroke 100 yards
  • 8×25 on 50″ (Work on form, keeping a low stroke count)

Swim drills for 200 yards (balance and extension drills):

  • 4×50 drill/swim

Swim set for 200 yards(swim the 50s fast):

  • 4×50 on 1:15Drills for 200 yards (Stroke drills):
  • 4×50 drill/swimSwim set for 200 yards (even pace):
  • 2×100 on 2:15

Cool down for 200 yards:

  • 1×200 stroke

Swim Workout #2:

Warm up for 600 yards:

  • 4×150 s/k/d/s (Swim/kick/drill/swim)

Main Set for 1200 yards:

  • 3×50 (Even pace)
  • 3×300 (Same pace)
  • 3×50 (Finish fast)

Kick Set for 200 yards:

  • 4×50 kick (inverted dolphin kick, use fins)

Cool down for 200 yards:

  • 1×200 stroke (Any stroke but freestyle)

Now, the workout …

Cycle 1:

Day 1 – Tempo Run (15 min warm-up, 20 min at half marathon pace, 15 min cool-down)

Day 2 – Swim (Swim Workout #1)

Day 3 – 3 Mile Easy Run

Day 4 – Speed Work (3 Yasso 800s)

Day 5 – Bike (Bike Workout #1)

Day 6 – 3 Mile Easy Run

Day 7 – Swim (Swim Workout #2)

Day 8 – Long Slow Distance Run (4 to 5 miles)

Day 9 – Rest Day

Day 10 – Bike (Bike Workout #2)

Cycle #2:

Day 1 – Tempo Run (15 min warm-up, 25 min half marathon pace, 15 min cool-down)

Day 2 – Swim

Day 3 – 4 Mile Easy Run

Day 4 – Speed Work (4 Yasso 800s)

Day 5 – Bike

Day 6 – 3 Mile Easy Run

Day 7 – Swim

Day 8 – Long Slow Distance Run (5 to 7 miles)

Day 9 – Rest Day

Day 10 – Bike

Cycle #3:

Day 1 – Tempo Run (15 min warm-up, 30 min at half marathon pace, 15 min cool-down)

Day 2 – Swim

Day 3 – 4 Mile Easy Run

Day 4 – Speedwork (4 Yasso 800s)

Day 5 – Bike

Day 6 – 4 Mile Easy Run

Day 7 – Swim

Day 8 – Long Slow Distance (8-10 miles)

Day 9 – Rest Day

Day 10 – Bike

Cycle #4 (Taper):

Day 1 – Tempo Run (10 min warm-up, 15 min half marathon pace, 15 min cool down)

Day 2 – Swim

Day 3 – 4 Mile Easy Run

Day 4 – Speedwork (2 Yasso 800s)

Day 5 – Bike

Day 6 – 3 Mile Easy Run

Day 7 – Rest Day

Day 8 – 3 Mile Easy Run

Day 9 – Rest Day

Day 10 – Race Day

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~ by Greg Vick on September 29, 2011.

One Response to “The Perfect 10 Schedule”

  1. Hey Greg, thanks for mentioning the book, I appreciate it! Hope your training is going well and your Holidays are off to a good start!

    Regards,
    Leib

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